Expert remedies to prevent heartburn and acid reflux

Ever felt a burning sensation rising from your stomach up to your chest? If yes, then you're not alone. Known as acid reflux or heartburn, the condition occurs when the stomach's acid content flows into the oesophagus. The discomfort can strike at the most inconvenient moments, turning a meal or a night's sleep into a tormenting ordeal.

According to data released by the National Health Profile in 2022, acidity-related ailments have witnessed a startling surge across the country. In fact, the prevalence of acid reflux and heartburn has increased by 30 per cent in the past decade alone, affecting individuals of all ages and backgrounds.

This statistical revelation underscores the need to promote greater awareness about acidity management and prevention. Here are a few tried and tested remedies by yogini Radhika Iyer, who also helms the wellness outfit - Anahata Organic.

Food items to curb acidity

Roasted fennel and cumin seeds
Taking a teaspoon of roasted fennel seeds after every meal reduces the risk of acidity. These seeds aid digestion, control bloating and help regulate acid production in the stomach. Simply chew these seeds with a pinch of sugar post lunch and dinner every day to see remarkable results.

Watermelon juice
The juice of a watermelon is not only good for digestion, but it can also help the body feel at ease if you are suffering from severe acidity. During summer, when the watermelon grows, it is advised to consume its juice in the afternoons to cool down the heat within the body.

Cloves
If you are used to consuming deep-fried food every now and then, chances are that you will experience acidity more regularly. Chewing some cloves after your meals keeps the stomach acid secretion in check and improves the acidic environment in the body.

Almonds
Full of antioxidants and fibre, almonds help digestion and also help regulate the formation of stomach acid. They also help curb hunger pangs and are thus highly recommended to stop binge eating. Due to their high nutritional value, eating a few almonds throughout the day will help lower food intake, preventing the risk of acidity.

Mint Leaves
The cooling sensation of mint leaves can help you find temporary relief from heartburn and acid reflux. Not only that, but these leaves support digestion and help control bad breath that could be a cause of acidity. Include plenty of mint-infused water and buttermilk in your daily diet to keep acidity at bay.

Buttermilk
Made from freshly formed curd, a full glass of buttermilk after lunch helps neutralise acidity in the stomach. Combined with black pepper powder and cumin powder, it soothes the burning sensation emerging in the stomach caused due to hyperacidity.

Ginger Tea
Loaded with phenolic compounds and antioxidants that support digestion and treat several complex gastric issues, including acidity, consuming a hot cup of ginger tea may well be your secret medicine to cure acid reflux. Consume this hot beverage before each meal to ensure a relaxed digestion.

Papaya and Banana
The digestive enzymes in both banana and papaya help neutralise excess stomach acid. Consuming these fruits alternately every day will help improve digestion and regulate stomach acid secretion to prevent chronic belching and heartburn.

Apart from these, chewing on basil or tulsi leaves, consuming organic jaggery and drinking fresh aloe vera juice everyday will make a massive difference in managing your acidity issues. "Many of these remedies have been passed on from my grandmother to my mother and then to me and time and again, they have helped me and my family reduce the effect of acid reflux without the intake of any prescribed medication," shares Iyer.

Herbs known for their effectiveness in relieving acid reflux

Those who experience acidity and acid reflux should follow a Sathwik diet, shares Dr Manoj Kutteri, Medical Director and CEO, Atmantan Wellness Centre. The diet should consist of well-cooked vegetables, non-citrus fruits and vegetables, foods that are low on fibre content, nickel-free along with sufficient amounts of natural probiotics as well. He shares four essential herbs and plants to treat acidity.

Licorice
Deglycyrrhizinated licorice (DGL), in particular, is frequently regarded as a natural cure for acidity due to its capacity to alleviate acid reflux and heartburn. The oesophagus and stomach's fragile mucous membranes are protected by substances found in licorice roots. This defensive function helps lessen the discomfort and harm that stomach acid causes, easing acidity symptoms.

Licorice also has anti-inflammatory qualities, which can be beneficial for people who have acid reflux. Licorice may also encourage the stomach to produce more mucus. This elevated mucus production can be beneficial.

Peppermint
The plant peppermint is well known for its potential to help with acid reflux or indigestion problems. There are a number of reasons why it is used as a natural cure for stomach problems. First, peppermint has long been used to treat heartburn and indigestion. It contains substances that could ease the lower esophageal sphincter and other gastrointestinal tract muscles, which could lessen the chance of acid reflux.

Chamomile
It has anti-inflammatory qualities that make it very beneficial for relaxing the inflamed lining of the oesophagus and lowering inflammation brought on by acidity. This can lessen the burning sensation and discomfort that are frequently felt during episodes of acid reflux. The mild calming effects of chamomile may also assist in lowering tension and anxiety, which can result in acid reflux.

Ginger
The anti-inflammatory effects of ginger can soothe the stomach lining and lessen the formation of stomach acid. Digestion is aided as well.

Lifestyle habits to reduce acidity

Lifestyle habits and routines play an important role in managing acidity symptoms.

1. Using a wedge pillow is beneficial while lying on the bed, shares Dr Manoj. This can help raise your upper body so that the burping of acids can be prevented. Adopt a left lateral lying position which is ideal to reduce acid reflux.
2. Avoid larger meals at night just before bedtime and consider giving a gap of 2-3 hours between the food intake and sleep.
3. Avoid all aerated drinks and coffee and also only sip water frequently rather than drink too much at a time.
4. Do stroll immediately after the food so that you take advantage of the gravity to push the acids down.
5. Stress management techniques help a lot in controlling acidity symptoms, considering that stress is a major contributing factor causing acidity.
6. Various meditation techniques, pranayama techniques such as Nadi Shudhi, Sheetali, Sheetkari Pranayama are all beneficial in dealing with acidity.
7. Another effective way to combat acidity is by incorporating probiotic-rich foods into your daily diet. Probiotics help restore a healthy balance of bacteria in the gut and improve digestion, leading to reduced acidity levels.

Common causes of acidity
While occasional acidity may not pose a significant health risk, chronic acidity can damage the digestive system. One of the main causes of acidity is a poor diet, particularly one high in spicy and fatty foods. These foods can irritate the lining of the stomach, leading to increased acid production, informs Dr. Meghraj Ingle, Senior Consultant - Gastroenterology, Global Hospitals, Parel Mumbai.

Certain lifestyle factors such as smoking and alcohol consumption can also contribute to acidity by relaxing the muscles of the oesophagus and allowing stomach acid to flow back into it. Another common cause of acidity is stress. When one is stressed, the body produces more cortisol, which increases gastric secretions and elevates stomach acid levels.

This can disrupt normal digestion and result in symptoms like heartburn and indigestion. Moreover, frequent use of over-the-counter pain medications also triggers acidity as they interfere with the protective lining of the stomach.

Identifying trigger foods
Identifying trigger foods that worsen acidity can be a game-changer when it comes to managing acid reflux and heartburn. While everyone's triggers may vary, there are some common culprits that individuals can start paying attention to.

Spicy foods, citrus fruits, coffee, alcohol, and fatty foods are often known for their potential to exacerbate acidity symptoms. However, it's important for one to realise that not all trigger foods affect everyone in the same way. One person's acid reflux trigger might be perfectly manageable for another individual.

This is why keeping a food diary can be helpful in tracking down specific trigger foods. By taking note of everything consumed throughout the day and any corresponding symptoms experienced, patterns may start to emerge. Once these triggers have been identified, the next step is finding suitable alternatives that won't worsen acidity.

Instead of indulging in spicy food that is notorious for causing discomfort during digestion, opt for herbs like oregano or basil. Similarly, replacing citrus fruits with low-acidity options such as melons or bananas can provide the necessary vitamins while being gentle on the stomach.